Armond's Training Log v. Ifinallycreatedone!

Discussion in 'Training Logs' started by armond, Oct 15, 2005.

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  1. armond

    armond New Member

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    Well my first journal... Yes I am weak, I will be bulking soon, just want to get myself totally used to working out on a regular before I do any major/drastic changes to my body.

    Oh yes, and a simple comment here. Any useful advice is welcome, if you are just going to bash, then please leave this thread and read someone else's. Ignore list is ready for additions.:squint:

    Here goes:

    Preworkout I had one serving of ON Whey protein w/milk

    waited about 45 mins before working out:

    Chest/Bi day

    Incline Press : 3 x 6 @145lbs
    Hammer curls: 3 x 8 @35lbs

    Flat Bench Press: 165lbs x 6, 175lbs x 4, 185lbs x 2
    EZ Curl: 2 x 6 @85lbs, 1 x 10 @75lbs

    Dumbbell Flyes: 3 x 10 @35lbs
    Straight Bar Curl: 3 x 10 @65lbs

    Wide grip Flat Bench: 3 x 10 [email protected]

    Post workout: Another serving of ON Whey Protein w/milk
     
    Last edited: Oct 16, 2005
  2. armond

    armond New Member

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    A Pic to go off of when I start bulking...

    Taken today, and yes I am a skinny bitch. Although, I have seen skinnier. And I never claimed to be big, just trying to get there.

    Stats:

    Age: 23
    Height: 5' 7"
    Weight 156lbs

    [​IMG]
     
    Last edited: Oct 23, 2005
  3. damiand

    damiand Proceed

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    Good shit man... Don't worry about being skinny, where your at now starting is where my short term goal is at. So remember someone always has it harder. Nonetheless good luck, keep this updated.
     
  4. armond

    armond New Member

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    I will thanks man!
     
  5. uf20wop

    uf20wop OT Supporter

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    :eek3: you and me are almost exactly the same

    im 5'6" 150

    195/325/260 B/S/D

    i'll race you to 180lbs :run:
     
  6. armond

    armond New Member

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    ...
    Back/Tricep day

    Overhand Barbell Rows: 115 x 8 x 5
    Skull Crushers: 75 x 8 x 5

    Underhand Barbell Rows: 115 x 8 x 3
    Kickbacks: 10 x 10 x 3
    *:rofl: OMG 10lbs owned me on this! First time ever doing them, my triceps felt like shit afterwards lol!

    Upright Rows: 75 x 8; 85 x 8 x 2; 95 x 8
    Close Grip Bench: 135 x 8, 145 x 8, 155 x 8, 155 x 6
    *had to up the weight, wasn't doing enough. I don't want to go above 8 reps.

    Face Pull: 50 x 8; 80 x 8 x 2
    Lat Pull: 70 x 8; 80 x 8; 90 x 8

    And done

    As I said before, I am in like Flinn for the bulking!
     
  7. armond

    armond New Member

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    Changed some things around on my splits. I decided to go with:

    Chest/Tri
    Back/Bi
    Shoulder/Legs/Core

    Today 10/18/05 is Chest/Tri

    Flat Bench: 135 x 8, 145 x 5, 155 x 5, 165 x 5, 175 x 5

    Incline Bench: 95 x 8, 105 x 5, 115 x 5, 125 x 5, 135 x 5

    Dumbbell Flyes: 35 x 8, 35 x 10, 35 x

    Closegrip Incline: 95 x 10 x 3

    Wide Grip Bench: 95 x 10 x 3

    Kickbacks :hsd: : 10 x 10 x 3

    and... DONE! My triceps feel like noodles now... Great feeeling though! :bigthumb:

    Post workout: 2 serving of ON Whey with 2% milk
     
    Last edited: Oct 20, 2005
  8. armond

    armond New Member

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    Today is 10/20/05 and is Back/Bicep/Forearm/Wrist day

    Bentover Row (wide/overhand): 95 x 10, 105 x 8, 115 x 5, 125 x 5, 135 x 5

    Bentover Row (underhand): 95 x 10 x 3

    Face Pull: 70 x 10 x 3

    Lat Pull: 90 x 8 x 3

    Straightbar Curl: 65 x 10 x 3

    Hammer Curls: 35 x 8 x 3

    Reverse Curls(with straight bar): 45 x 10 x 3

    Plate Curls(thnx grouch);) : 10lbs x 10 x 3


    And done! :hsd:
     
  9. armond

    armond New Member

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    OMG I want work to be over with today, I need to get home and hit the damn weights.
    Today is 10/21/05
    Shoulders

    Military Press(barbell): 95 x 8, 105 x 8, 105 x 6

    Cuban Press: 45 x 10 x 2, 45 x 12, 45 x

    Lat raises front: 15 x 8 x 3, 10 x 8
    Lat raises side: 15 x 8 x 3, 10 x 8
    Lat raises back: 10 x 8 x 2, 10 x 10, 10 x 8

    Shoulder Shrugs(dumbbells): 45 x 20, 45 x 25, 45 x 30

    Upright Rows(heavy as hell, but doable, I don't want to sacrifice form): 75 x 8, 85 x 8, 95 x 8, 95 x 6

    Annnnnnd DONE! Holy shit I feel like ass, meaning I cannot move my arms too well, gotta go make a protein shake though!
    :hyper:

    ***can anyone recommend some more shoulder exercises to get into? I have a homegym, so based off of that.
     
    Last edited: Oct 22, 2005
  10. armond

    armond New Member

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    2 scoops ON Whey w/milk postworkout
     
  11. armond

    armond New Member

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    Rested 10/22
    Today is 10/23/05

    Chest/Triceps/Core

    Incline Bench: 95 x 8, 105 x 5, 115 x 5, 125 x 5, 135 x 5, 145 x 6 ( I got stronger in this, I wonder what my max is now.)

    Flat Bench: 135 x 8, 145 x 5, 155 x 5, 165 x 5, 175 x 5
    (gonna do flat bench first next time, chest/arms a little tired after incline)

    Closegrip Flat Bench: 135 x 10 x 3

    Kickbacks: 15lbs x 10, 15lbs x 12, 15lbs x 15

    Plyometric Pushups: 12, 15(almost busted my face/chest :noes: , muscles exhausted)

    Sidebends: 45lbs x 10 x 3

    Weighted Crunches: 10lbs x 20, 10lbs x 25, 10lbs x 30

    Leg lifts: 20 x 1, 35 x 1, 50 x 1
     
  12. armond

    armond New Member

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    Target calories for this week is 2500-2600, I figure I have decent metabolism, and I eat approx. 2250-2300 already. So here we go...

    Today's food:

    Morning Snack
    Pop Tart
    16oz of 2% milk

    Calories 444
    Fat 15g
    Carbs 59g
    Protein 18g

    Breakfast
    3 Egg Whites w/1 Whole Egg(scrambled) and 1 Slice of Cheese
    2 Slices of Wheat Bread(toasted)
    16oz water

    Calories 332
    Fat 8g
    Carbs 19g
    Protein 25g

    Before Lunch Snack
    Banana
    Yogurt
    16 oz water

    Calories 221
    Fat 0g
    Carbs 150g
    Protein 6g

    Lunch
    Peanut Butter(reduced fat)/Jelly Sandwich
    16oz water

    Calories 330
    Fat 12
    Carbs 46
    Protein 14

    Snack
    Cheesestick
    Wheat Thins x 16

    Calories 200
    Fat 9g
    Carbs 22g
    Protein 9g

    Dinner
    Tunafish w/2 Tablespoons Mayo
    Wheat Crackers x 15
    Banana

    Calories 661
    Fat 29.5g
    Carbs 64g
    Protein 70g

    Snack
    Almonds 1/4 cup, 1 serving

    Calories 170
    Fat 15g
    Carbs 5g
    Protein 6g

    Preworkout
    1 Scoop ON Whey Protein w/ 8 oz milk

    Calories 230
    Fat 6g
    Carbs 14g
    Protein 31g

    Postworkout
    2 Scoops ON Whey Protein w/ 16oz of water

    Calories 220
    Fat 2g
    Carbs 4g
    Protein 46g

    Total Calories 2610
    Total Fat 96.5g
    Total Carbs 383g
    Total Protein 225g
     
    Last edited: Oct 24, 2005
  13. armond

    armond New Member

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    Today is 10/25/05 Back/Bicep day

    Bent Over Row(underhand): 135 x 8 x 2, 135 x 6

    Bent Over Row(overhand): 115 x 8 x 2, 115 x 10

    Upright Row: 75 x 8 x 3

    Dumbbell Pullover: 45 x 10 x 3

    Dumbbell Row: 45 x 10 x 3

    EZ Curls: 75 x 8 x 2, 75 x 9

    Straight Bar Curl: 65 x 8, 65 x 10,

    Reverse Curl(straightbar): 45 x 10 x 3


    Annnnd Dooooone!

    :big grin:


    Also, todays meal plan!

    Morning Snack(preworkout)
    1/2 Cup Oatmeal blended with
    16oz of 2% milk
    Banana

    Calories 521
    Fat 12.5g
    Carbs 80g
    Protein 30g

    Breakfast(postworkout)
    3 Egg Whites w/1 Whole Egg(scrambled) and 1 Slice of Cheese
    2 Slices of Wheat Bread(toasted)
    Banana
    16oz water

    Calories 443
    Fat 8g
    Carbs 50g
    Protein 26g

    Before Lunch Snack
    Banana
    Yogurt
    16 oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Lunch
    Chicken on 2 Slices of Whole Wheat
    2 Scoops ON Whey Protein w/ 16oz of water

    Calories 450
    Fat 8g
    Carbs 24g
    Protein 72g

    Snack
    Yogurt
    16oz water

    Calories 100
    Fat 0g
    Carbs 19g
    Protein 5g

    Dinner
    2 Cups Cooked Brown Rice
    1 Chicken Breast
    16oz water

    Calories 720
    Fat 10g
    Carbs 92g
    Protein 64g

    Night Snack
    1 Scoop ON Whey Protein w/ 8 water

    Calories 110
    Fat 1g
    Carbs 2g
    Protein 23g


    Total Calories 2565
    Total Fat 39.5g
    Total Carbs 317g
    Total Protein 220.5g
     
    Last edited: Oct 25, 2005
  14. armond

    armond New Member

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    Does my diet seem ok?
     
  15. armond

    armond New Member

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    Today is 10/26/05, Shoulder/Core Day
    *going a little lighter on the presses, left shoulder feels slightly wierd

    Dumbbell Overhead Press: 35 x 12 x 4
    Lat Raise([email protected]): 10 x 3
    Lat Raise([email protected]): 10 x 3
    Lat Raise([email protected]): 10 x 3
    Upright Row: 75 x 10 x 3
    Weighted Crunches(10lbs): 20 x 3
    Sidebends(45lbs): 10 x 3


    Today's Meal Plan, subject to change

    Morning Snack
    2 Cups Cheerios
    2 Cups 2% Milk

    Calories 462
    Fat 14g
    Carbs 68g
    Protein 24g

    Breakfast
    3 Egg Whites w/1 Whole Egg(scrambled) and 1 Slice of Cheese
    2 Slices of Wheat Bread(toasted)
    6 Slices of Turkey Meat
    Banana
    16oz water

    Calories 513
    Fat 10.5
    Carbs 51
    Protein 36

    Before Lunch Snack
    Banana
    Yogurt
    16 oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Lunch
    2 cans of Tuna w/hot sauce

    Calories 300
    Fat 3g
    Carbs 0g
    Protein 64g

    Snack
    Yogurt
    Banana
    16oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Dinner
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g

    Evening Meal/Snack
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g


    Total Calories 2657
    Total Fat 39.5
    Total Carbs 315
    Total Protein 246
     
    Last edited: Oct 26, 2005
  16. armond

    armond New Member

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    Can't wait to emasure at the end of this week, and see what happened. That way I know whether to add or subtract calories. I just want a slow steady gain of about 1-2 pounds a week. Not anything drastic.

    My shoulder got hurt today, actually hurt the other day, thought it was an ache. Turns out it feels like it is moving incorrectly. Gonna rest it for a day, and see how it feels the next day... This sucks, I hate not lifting anything.

    I am gonna do some leg exercises tomorrow and maybe some more core, just staying away from any shoulder usage, but I will be moving it and rotating it.
     
  17. armond

    armond New Member

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    Today's Meal Plan, reduced calories due to inactivity, still almost 2500


    Breakfast
    2 Cups Cheerios
    2 Cups 2% Milk
    1 Banana

    Calories 583
    Fat 14g
    Carbs 99g
    Protein 25g

    Before Lunch Snack
    Banana
    Yogurt
    16 oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Lunch
    Chicken on 2 Slices of Whole Wheat
    1 Scoop ON Whey Protein w/ 16oz of water

    Calories 340
    Fat 7g
    Carbs 22g
    Protein 49g

    Snack
    Yogurt
    Banana
    16oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Dinner
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g

    Evening Meal(preworkout)
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g

    Evening Snack(postworkout)
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast

    Calories 360
    Fat 5
    Carbs 46g
    Protein 32g


    Total Calories 2825
    Total Fat 41
    Total Carbs 387
    Total Protein 255
     
    Last edited: Oct 28, 2005
  18. AaronOC

    AaronOC Guest

    Are you trying to bulk on that diet or just build a base?
     
  19. armond

    armond New Member

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    I am doing a slow ramp to bulk, clean. Next week I increase by about 250-300 calories. I am not going for that drastic in crease in calories, I want to be able to take my time.
     
  20. armond

    armond New Member

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    Changed my mind, Hopefully things will be alright soon. First real leg day, gonna try to squat a little(light) :x: hope the ankle feels ready! And definitely deadlift.

    Today is 10/27/05 and it is Legs

    Deadlift: 135 x 8, 185 x 6, 205 x 4
    Squat: 135 x 8 x 2, 155 x 4,
    Leg Extensions: 70 x 12 x 3
    Calf Raises: 135 x 20 x 3

    *I have not done squats since I was in 8th grade, so I suck. Besides, I need to get form down, so low weights at first will be worth it... This is gonna take some time. The ankle feels pretty decent, so I think things will be ok for the next leg day! Anxiously awaiting it!
     
    Last edited: Oct 28, 2005
  21. armond

    armond New Member

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    Something to consider, seeing as I am bulking, may start this on November 1st.


    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'
     
  22. armond

    armond New Member

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    Breakfast
    2 Cups Cheerios
    2 Cups NonFat Milk
    3 Egg Whites w/1 Whole Egg(scrambled) and 1 Slice of Cheese
    6 Slices of Chicken

    Calories 610
    Fat 13.5g
    Carbs 58g
    Protein 45g

    Snack
    1/2 Can of Lite Freestone Slices Peaches

    Calories 105
    Fat 0
    Carbs 24.5
    Protein 0

    Before Lunch Snack
    Banana
    Yogurt
    16 oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Lunch
    Chicken on 2 Slices of Whole Wheat
    1 Scoop ON Whey Protein w/ 8oz of water

    Calories 340
    Fat 7g
    Carbs 22g
    Protein 49g

    Snack
    Yogurt
    Banana
    16oz water

    Calories 221
    Fat 0g
    Carbs 50g
    Protein 6g

    Dinner
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g

    Snack
    1/2 Can of Lite Freestone Slices Peaches

    Calories 105
    Fat 0
    Carbs 24.5
    Protein 0

    Evening Meal
    1 Cup Cooked Brown Rice
    1/2 Chicken Breast
    1 Scoop ON Whey w/ 8oz water

    Calories 470
    Fat 6
    Carbs 48g
    Protein 55g

    Evening Snack

    4 Cups Lettuce
    2 Cups Cucumber
    1/2 Chicken Breast

    Calories 189
    Fat 3g
    Carbs 8g
    Protein 27g


    Total Calories 2731
    Total Fat 35.5
    Total Carbs 333
    Total Protein 243
     
  23. therealdeal

    therealdeal New Member

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    Try find someone in the gym who squats to parallel on your legs day, set up beside him and between his sets ask him to watch you and signal when you've hit parallel because I would bet youre not hitting it.
     
  24. armond

    armond New Member

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    I do kinda need someone to watch me, it would help a lot, unfortunately I work out at home...

    But why would you suggest that in the first place? What did I do that indicates I am not going parallel? I am not saying for 100% that I am, because I honestly can't tell. Hard to watch oneself when you lift alone. Just wondering what would provoke you to say that?
     
    Last edited: Oct 29, 2005
  25. therealdeal

    therealdeal New Member

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    Just because youre already talking about how you suck at them and haven't done them since 8th grade (I would be willing to bet you were taught wrong initially) and then how youre using low weights to practice your form and then you up the weight for later sets. I see lots of people getting 'taught' how to do squats at the gym, they load up 135, do a few squats to about 65 degrees then they load up more weight and start doing them even worse. Most people just seem unwilling to use little amounts of weight to start with in order to actually get their form correct. Just seems to be this wierd tick a lot of people have.
     
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